When people think of popular exercises to perform in the gym, there are of course you're tried and tested favorites such as the bench press, deadlifts, squats, shoulder presses, and of course, the bicep curl.
One exercise that is often overlooked, however, is the power clean, and it is this very exercise that we’re going to look at today.
Specifically, we’re looking at a number of awesome power clean benefits.
Over the years, Olympic weightlifting has grown enormously popular in gyms and CrossFit boxes all over the globe.
More and more people understand the importance of training for functionality, rather than just aesthetics.
There are many different Olympic styles lifts that it can be difficult to know where to begin.
First off, you need to determine your goals and objectives, then you can start looking at viable options.
Needless to say, as we’re talking about benefits today, you can probably guess which exercise we’re going, to begin with, today.
Table Of Contents
Before we talk about the many different benefits for you to enjoy, we first need to ensure that you know precisely what a power clean is.
Power cleans are explosive-based full-body movements that are extremely technical and therefore require precision technique in order for you to nail them just right.
There is a lot of technique involved, but the basic premise of the exercise is that you take a barbell, deadlift it to start with, before exploding the hips, shooting out the elbows, and resting the barbell across their clavicle just below the jaw, before repeating for as many reps as required.
Now that we’ve looked more at what power cleans are, we can now talk to you about the many benefits of power clean associated with performing power cleans.
These include, but are not limited to:
One of the best things about performing power cleans is the fact that the exercise promotes such impressive grip strength.
Power cleans are ideal for anybody trying to increase their grip strength as they require huge amounts of grip strength to perform the exercise.
Because of the nature of the exercise and as you’re turning the wrists when the bar is in mid-air, you need to ensure that you’re holding firmly onto the bar to prevent it from falling to the ground.
The more power cleans you perform, the stronger your grip will become.
If you’re trying to drop a few stubborn pounds, one of the most effective exercises you can do is the power clean.
A power clean is ideal for anybody looking to burn fat because the exercise is so tough to do.
The fact that you work so hard when doing power cleans means that your body burns off more calories than it would ordinarily burn off, so you’ll subsequently find it much easier to lose weight.
A compound exercise/lift/movement is one that recruits several muscle groups all at the same time.
There are plenty of benefits associated with compound exercises, including the fact that you can build more muscle because you’re working multiple muscle groups all at the same time.
The more muscles you target, the greater the levels of muscle hypertrophy will be.
When you perform power cleans, you’re training your legs, your core, your triceps, and your front and rear deltoids.
By working all of these muscle groups, you’ll soon find that you reap the rewards.
Because of the fact that power cleans are an effective compound exercise, another benefit we’ll be looking at today is the fact that power cleans assist with muscle growth.
By doing this exercise, you aren’t isolating just one body part, you’re working several, which will greater levels of muscle hypertrophy.
The more you perform, the more jacked you will likely become.
For a lot of lifters, the deltoids are one of the hardest muscle groups to train.
Whereas some lifters have rounded cannonball boulder shoulders, others struggle to build up their shoulders, no matter how many dumbbell military presses they perform.
If your deltoids are holding your physique back, it might be time to start doing more power cleans as part of your shoulder training.
Power cleans help to target the front and rear delts, allowing you to build up your shoulders and create a more rounded and symmetrical upper body.
When it comes to the many benefits of doing power clean that are to be enjoyed, it turns out that they can also substantially improve your overhead pressing strength.
Power cleans have the word ‘power’ in for a reason, and one of those reasons is the fact that they do indeed make you more powerful in terms of pressing.
Because they help to strengthen your core, your legs, your triceps, and your shoulders, you’ll find that exercises such as military presses and other similar overhead presses, are much easier when you perform power cleans as part of your regular training regime.
Not only do power cleans help assist with pressing strength, but they also help to assist with explosive strength as well.
As the exercise is so explosive in nature, it targets your fast-twitch muscle fibers, which are the ones that are responsible for explosive strength and power.
The more of these muscle fibers you can target, the more explosive speed and power you can generate.
This means that power cleans will not only help you with lifting, they can also assist with other sporting disciplines too, such as throwing and punching.
Not everybody has the time to work with multiple muscle groups several times per week. Sometimes, people need to hit different body parts at the same time.
If you want the ultimate full-body exercise, power cleans are the ideal exercise.
One often overlooked aspect of the benefits of power clean is the fact that power cleans help to substantially improve your posture.
Poor posture can cause back and neck issues, it can cause you to lose height, and it can lead to problems later on in life if you aren’t careful.
The better your posture, the healthier and happier you will be, and the better your quality of life will become.
Power cleans help to straighten the back and adequately realign the spine, which in turn helps to improve posture.
Not only will you experience less back and neck ache, but you might also even gain a half-inch or more in height, and who wouldn’t want that?
If you’re sick and tired of doing lateral raise after lateral raise, and endless seated dumbbell shoulder presses on shoulder day, why not try something new?
But what could you try?
Hmm, how about power cleans!
Power cleans are actually a very fun exercise to perform when working out, and once you’ve mastered the form and technique required, they’re very enjoyable.
If you ever feel like your training has hit a natural plateau and you find yourself struggling to get motivated, why not try performing power cleans the next time you’re due to training your delts?
If you want to avoid conditions such as brittle bone disease and osteoporosis, you might want to consider doing more power cleans.
Another benefit that we’ll be looking at today is all to do with the strength and health of your bones.
When you do power cleans regularly, another awesome benefit of them is the fact that they will help to improve the density and strength of your bones.
This will provide all manner of health benefits later on in life.
When it comes to functional and practical exercises, you simply cannot go wrong with power cleans.
When people talk about the benefits of power cleans, it is nearly always the fact that they’re so practical and functional that gets mentioned first.
Functional exercises are those that will provide benefits outside of the gym.
Rather than just helping you to lift more weight in the gym, and look good for your Instagram videos, power cleans, and indeed, functional exercises in general, provide benefits that will carry over into the real world.
Power cleans help to target muscles and recruits various muscle groups that will prove beneficial in the real world for everyday tasks such as lifting furniture or landscaping the backyard perhaps.
Sure, you could perform power cleans at the gym, and there’s a strong chance that you probably will.
It turns out, though, that power cleans do not require a gym or any fancy equipment to be performed.
To do power cleans, you need some open space, a barbell, and some weight plates.
Oh, and your collars for the safety of course.
That means that, if you don’t like gyms, or you can’t find the time to head to the gym, you can simply do them in the comfort of your own home instead.
You could do them in a spare room, in the garden, in the garage, or anywhere else where you have a little space.
Just be careful not to damage the floor when lowering the weights onto the ground.
If you want to become a better athlete, you have yet another reason to start doing more power cleans.
You see, power cleans offer you so much more than simply looking good when flexing.
Power cleans also help to make you a better athlete.
To begin with, power cleans help to recruit more fast-twitch muscle fibers, which, if you were paying attention before, you’ll know to play key roles in explosive speed and power.
If you want to run faster for short bursts of speed, I.E when playing football, or running a 40-yard dash, power cleans will help you to generate more speed and power from the arms.
People tend to forget that your arms play an important role when it comes to running, and power cleans are therefore hugely beneficial.
If you are struggling with your balance, or if you simply want to improve your balance, another of the awesome benefits of power clean that we can’t overlook, is one based upon balance.
When you lift the barbell up off of the ground, extend your hips, and bring out the elbows, you’re shifting the weight onto a different part of your body, and if you are unbalanced, you run the risk of injury.
Performing power cleans on a regular basis will help you to improve your balance the more you do, which over time, will help to improve your balance in general.
GH, or growth hormone, is a hormone that plays an important role in the growth and repair of muscle tissue.
It, along with testosterone, is a very androgenic hormone with anabolic properties, making it a bodybuilder’s best friend.
Produced by the pituitary gland, GH production can be increased dramatically when you perform power cleans.
This is because power cleans are such effective compound exercises.
Because you are working so many muscles, your body works harder, and you’ll produce more HGH as a result.
So, there you have just a few of the many awesome power clean benefits that can be enjoyed when doing this exercise.
If you want a new and exciting exercise to perform as part of your regular training routine, power cleans are ideal.
Reda is an ACE Certified Nutritionist, Brazilian jiu-jitsu purple belt and bodybuilder with 11 years of experience. He's been published on many influential websites such as lifehack.org, Wealthy Gorilla, Good Men Project and more.